July 29, 2025

Daily score: 8

Workout:

#2 - Lower body Hips/adductors + plyo's
15 min lower body warm up:
reverse sled drag 3 min
rest 2 min
30 sec jog/30 sec walk x5
5 min calf/hip/core warm up for jumping

Done (sled plus 70#)

+
Jump basics - 10-15 min
https://www.youtube.com/shorts/WJBVixurV5U
- Exercise 1 - rhythmic scissors - practice 3-5 min
- Exercise 2 - SL Lateral hop - skip and do not do
- Exercise 3 - Lateral switches - 3 sets of 10 reps: rest 30-60 sec bw to keep speed high
- Exercise 4 - Up-down rebounding jumps (just the low two footed jump); 3 sets of 10 reps; rest 30-60 sec bw sets
- Exercise 5 - Lateral scissor steps - 3 sets of 10 reps; rest 30-60 sec bw sets

Done

+
Lower body strength & adductors
A. Partial range box squats; 3 sets of 8; rest 2 min
https://www.youtube.com/shorts/C3VgE8Ayos0 (touch your butt and go. well above parallel like this big man. don't rest on it like the old school Louis simmons way.

125/135/135

B1. Adductor side plank; 30 sec x3/side; rest as needed

Done

B2. Prone straddle hip extensions; 3 sets of 10 reps w/ 2 sec pause on each rep; rest as needed
https://www.youtube.com/watch?v=J1uGoazYDgM

Done

B3. Single leg hip extension leg whip; 3 sets of 10/side; rest as needed
https://www.youtube.com/shorts/s8uWvfPaUuc

Done

C1. Russian KBS; 10 reps x3; rest 1 min

52#/44#/44#

C2. Box jumps; 5 reps x3; rest as needed (jump up from one side, then walk forward to the front and jump off and absorb the landing with your legs. Keep the box height low where you feel comfortable but still working) 

Done, 20”

Jumping drills were all within my skill zone.  Will work on the speed.  Legs felt strong on the box squats but 135 was heavy enough for my low back.  First round of prone hip extensions made my glutes cramp but they were better after that.  The hip extension leg whip was awesome, I could feel it working things I need strong.  First round of kbs felt a little heavy for my low back so I backed off.  44 was no prob.  Box jumps felt great!  I rode my horse after this and was able to focus a lot on good posture, hoping for a good recovery.  Tomorrow we are foiling behind our friend’s boat.  Thanks!

July 28, 2025

Daily score: 8

Workout:

#1 - Upper body Strength endurance
A1. Bench press; 3 sets of 10; rest 2 min

75/85/85

A2. Weighted pull ups; 3 sets of 3; rest 2 min

15/15/15

+
EMOM 9 min:
1- 30 sec max reps strict pull ups
2- 30 sec max reps DB strict press 35#/hand
3- 30 sec plank hold

Pull ups: 8/7/7

Strict press: 7/7/7

+
EMOM 9 min:
1- 30 sec max reps ring rows
2- 30 sec max reps push ups
3- 30 sec hollow body rock

RR: 14/15/14

Push ups: 12/13/14

+
EMOM 9 min:
1- 30 sec max reps bicep curls (a weight you can do continuous reps with @2020 tempo)
2- 30 sec max reps DB tricep extensions (same weight ruls as curls)
3- 30 sec sorensen hold

Curls: 8 reps with 15# each round

Ext: 10/11/10 with 15’s

+
EMOM 9 min:
1- 30 sec max reps toes to bar
2- 30 sec max reps burpees
3- 30 sec side star plank (15 sec per side)

TTB: 11/10/11

Burpees: 10/10/10

+
stretching/mobility work 15-20 min

Done

Loved the format.  It kept me able to recover well and bring good effort.  Feeling good the next day too.  Really happy with the ttb reps feeling light and easy.  I did the straddle sit drill last night too :).  Thank you!

July 23, 2025

Daily score: 8

Workout:

#7 - Upper body interval training and core
7 min amrap
3 unbroken strict pull ups
3 strict press at 75% 1rm
12 V-ups
rest 3 min actively on rower

6+1 pull up

6+3 pull ups

7 min amrap
6 unbroken strict ring dips
6 ring rows
12 toes to bar
rest 3-6 min actively on rower
x2 times through (20 min total of amraps over 40-45 min)

3+6+6+5 ttb

3+6+6

+
EMOM 12 min:
1- 10 sec air bike sprint to peak wattage
2- 5 burpees AFAP
3- 10 max effort pulls on ski erg for peak wattage
4- 5 rotational med ball throws as hard as possible per side

Done

+
stretching/mobility work 15-20 min

Done

I decided to repeat this one.  Love the arm pump.  Pull ups feel so solid and easy.  TTB were the hardest part.  Good to get back in the gym.  Two different strangers in public this week commented on my arms :).  Not why I’m doing this but also kinda fun to know my work is showing!  Thanks!

July 22, 2025

Daily score: 7

Workout:

#9 - plyo's/power/mobility
A.Single leg deceleration hinges: 8 reps x2/side; rest as needed bw sides
https://www.youtube.com/watch?v=gKKo9VDmnK0
B. Single leg decelleration drops; 8 reps x2/side; rest as needed bw sides
https://www.youtube.com/shorts/LvQLWtzQsRE
C. Single leg pogo hops; 8 reps x2/side; rest as needed bw sides
https://www.youtube.com/shorts/tPZNof45dQ8
D. Fast feet drill; 30 seconds max reps x2; rest as needed
https://www.youtube.com/shorts/z_C5s9of5hU

All of thee above done

E. Hang power clean and push jerk; 6 minutes to build to a tough single (film)

85/90/95/100/105/110

+
ski erg; 500m for time

2:01

(32 cals/929 cals per hr)

Plyo work felt good.  YouTube wouldn’t up load any but the first two lifts in the 6 minutes :/.  Even 110 felt solid in the jerk just harder to clean.  Lifting sure does make me happy :) Ski was fun!  Thanks!

July 20, 2025

Daily score: 6 (sore/tired)

Workout:

Winging, teaching a friend.  3 hours

This actually helped my body feel better.  And I had fun actually riding my foiling a bit vs paddling my heart out on the downwind sup.  Took the next day off and body is feeling much better.  

July 19, 2025

Daily score: 6 (sore but excited)

Downwind sup foiling, 2 runs, 3-4 hours

Probably shouldn’t have done the second run.  I felt good after the first but by the end of the second my front leg hamstring was straining and my low back was done.  But I’m proud of my effort and not giving up!

July 18, 2025

Daily score: 8

Workout:

Downwind sup foiling, 2 hours

Great session in the evening, got a few pop ups.  Low back pretty tight after.

July 16, 2025

Daily score: 9

Workout:

#8- Lower body Hips/adductors + Hand stands
Gymnastics HS hold

5-4-2-4-5

+
A1. Copenhagen plank; 40 sec x3/side; rest 30 sec

Done

A2. Goblet cossack squats; 16 alt'ing reps w/ 2 sec pause in end range x3; rest as needed

Done with bw only

B. Sumo stance good mornings; 10-12x3; rest 2 min

75x12

Switched to sumo rdl’s

75x12

85x12

95x12

+
15 min amrap:
14 DB front rack walking lunges 35#
14 cal row
14 DB box step ups 35# to 20"
14 cal bike
14 double DB power snatch
14 cal echo bike

2+14

20’s on the lunge

One 20 in goblet on the step ups

20 for the snatches, did alternating single arm db snatch 

+
C1. hamstring curls w/ feet on on rower; 22 reps x2; rest as needed
C2. Single leg hip thrusts; 22 reps x2/side; rest as needed
C3. Single leg hip airplane; 5 slow controlled reps in both directions x2; rest as needed

Done

Modified a bunch of stuff as my body is recovery from some wild time on the river and I wanna be sound to get back out there this weekend.  My right ankle is a little swollen and annoyed so I was being attuned to it.  I think I hit the target with what I chose.  

HS felt solid after some shoulder rest.  Super cool.  Copenhagen’s are definitely a core challenge. Cossacks I did nice and slow and for quality.  My right shoulder got pinchy holding the bar on the good mornings so I switched it up to sumo rdls and these felt great.  Amrap had me tired even with going down in weight.  Hip thrusts lit up my glutes.  Overall great time!  Off the beach tomorrow then river on the weekend. Thanks!

July 14, 2025

Daily score: 9

Workout:

Downwind foiling, 3-4 hours, 2+ miles

I was gonna give this up as it’s really really hard and progress is slow and I have so much on my plate.  But winging just isn’t as challenging and I missed it immediately.  So I demo’d a board and hopped in with Marc for a point to point run.  Marc has been working on downwind sup foiling all winter/spring.  My efforts from last year were still stored away in my brain/body and came back slowly.  I popped on foil a few times and did a ton of sprint sup paddling and falling and hula hoop balancing.  Was an epic workout and I loved it!  Gonna stick with it.  Low back and abs were very sore and tight.  Even my leading ankle is a bit ‘off’ from all the twisting.  Took a recovery day the next day.  Can’t wait to get back out there though!

July 13, 2025

Daily score: 9

Workout:

Winging, 2 hours

Good to get back in the water.  Pretty much back to my skill level where I left off end of last season by the end of this session.  Did eject quite a few times and felt the impact in the evening.  All good though!

July 12, 2025

Daily score: 9

Workout:

#7 - Upper body interval training and core
7 min amrap
3 unbroken strict pull ups
3 strict press at 75% 1rm
12 V-ups
rest 3 min actively on rower

6+3

6+1

7 min amrap
6 unbroken strict ring dips
6 ring rows
12 toes to bar
rest 3-6 min actively on rower
x2 times through (20 min total of amraps over 40-45 min)

3+6+6+4

3+6+6+5

+
EMOM 12 min:
1- 10 sec air bike sprint to peak wattage
2- 5 burpees AFAP
3- 10 max effort pulls on ski erg for peak wattage
4- 5 rotational med ball throws as hard as possible per side

700’s on the bike

:10 burpees

300-315 ski

Med ball #20

+
stretching/mobility work 15-20 min

Done

Felt so good today.  Pull ups felt super easy.  No shoulder issues with anything.  Enjoyed the stretching time. Thanks!

July 10, 2025

Daily score: 9

Workout:

#6- plyo's/power/mobility
A.Single leg deceleration hinges: 6 reps x3/side; rest as needed bw sides
https://www.youtube.com/watch?v=gKKo9VDmnK0
B. Single leg decelleration drops; 6 reps x3/side; rest as needed bw sides
https://www.youtube.com/shorts/LvQLWtzQsRE
C. Single leg pogo hops; 6 reps x3/side; rest as needed bw sides
https://www.youtube.com/shorts/tPZNof45dQ8
D. Fast feet drill; 25 seconds max reps x4; rest as needed
https://www.youtube.com/shorts/z_C5s9of5hU

Done

E. Hang power clean and push jerk; 3 reps on the min x15 min (All weights +5-10# above average weight from last week's sets)

45/50/55/60/65

70/75/80/85/85

90/95/95/100/100

+
ski erg;
8 pulls to establish fastest 500m pace
rest 75 seconds
x5 attempts

1:47

1:42

1:41

1:41

1:40

 

Absolutely amazing what 2 doses of ibuprofen and some rest did for my shoulder.  Had no fear to do this workout, felt great.   I am going to keep listening to my shoulder as I do chores and ride etc, and keep mobilizing in the evening.

Plyo stuff is fun and within my realm of ability :).  Push jerk was solid this week and felt snappy.  Weigts didn’t even really feel heavier.  I discovered with the ski pulls the secret was to pull faster not just harder.  

Thanks!

July 6, 2025

Daily score: 8

Workout:

#5- Lower body Hips/adductors + Hand stands
Gymnastics HS hold

1-3-1-2-1

+
A1. Copenhagen plank; 35 sec x3/side; rest 30 sec
A2. Goblet cossack squats; 14 alt'ing reps w/ 2 sec pause in end range x3; rest as needed

Done, Cossacks with 20#

B. Sumo stance good mornings; 8-10x3; rest 2 min

85x10

65x10

75x10

+
15 min amrap:
12 DB front rack walking lunges 35#
12 cal row
12 DB box step ups 35# to 20"
12 cal bike
12 double DB power snatch
12 cal echo bike

2+12

+
C1. hamstring curls w/ feet on on rower; 20 reps x3; rest as needed
C2. Single leg hip thrusts; 20 reps x3/side; rest as needed
C3. Single leg hip airplane; 4 slow controlled reps in both directions x3; rest as needed

Done

My back and neck had been tweaky going into this.  I think do to horse activities and farm chores.  Working on shoveling both sides but I do tend to over tax my right side.  Writing this three days later and my back is fine but my neck and right shoulder was crazy messed up yesterday.  I was at work the last two days and didn’t really do anything to make it so inflamed.  Last night when I got home from work I did a ton of work rolling it with a lacrosse ball and trying to release trigger points and I took some ibuprofen (which I never do).  It’s waaaay better this morning.  Thank goodness.  I cannot cannot be down an arm.  I’m relieved that I must just be muscle and inflammation but Marc was scolding me that I hadn’t shared it all with you.  I just hadn’t had a moment to myself it seemed like.  I’m gonna rest one more day today, take some more nsaids and roll it.  Hopefully good to go tomorrow :).

This workout:

Neck was already a bit tight and HS weren’t my best.  A series felt great.  Had to back off the good morning weight as my spine just felt a bit concerned.  Was great at 65/75.  The dbs were heavy for me in the amrap, legs could handle it but my guess is this is what got my neck/shoulder.  Mostly holding them for the step ups if I had to guess.  C series was lovely.  Thanks!

July 5, 2025

Daily score: 9

Workout:

Mtn biking

2.5 hours

Fairly easy pace with a new rider friend.  Great first day out.  Super happy that I barely even felt the climbing.  My friend is an ultra runner and she needed a break because her quads got lit up on the climb.  I felt great!  Amped to get out on the bike more.  Thanks for keeping me ready for anything.  

July 4, 2025

Daily score: 8

Workout:

#4 - Upper body interval training and core
6 min amrap
3 unbroken strict pull ups
3 strict press at 75% 1rm
12 V-ups
rest 4 min actively on rower

2+3+3+4

2+3+3+12

6 min amrap
6 unbroken strict ring dips
6 ring rows
12 toes to bar
rest 4-8 min actively on rower
x2 times through (20 min total of amraps over 40-45 min)

3

3

+
EMOM 12 min:
1- 8 sec air bike sprint to peak wattage
2- 4 burpees AFAP
3- 8 max effort pulls on ski erg for peak wattage
4- 4 rotational med ball throws as hard as possible per side

Done

+
stretching/mobility work 15-20 min

Done

Super annoyed with my getting behind blogging.  Sorry about that.  I need a better routine.  Seems like all my activities from the 4th until now just kept connecting with no downtime.  

I do recall enjoying this workout structure and feeling strong.  Tracy has me dialed in and I’m really feeling lean and seeing more muscle.  It’s so cool.  

Thanks!

July 2, 2025

Daily score: 9

Workout:

#3- plyo's/power/mobility
A.Single leg deceleration hinges: 5 reps x3/side; rest as needed bw sides
https://www.youtube.com/watch?v=gKKo9VDmnK0
B. Single leg decelleration drops; 5 reps x3/side; rest as needed bw sides
https://www.youtube.com/shorts/LvQLWtzQsRE
C. Single leg pogo hops; 5 reps x3/side; rest as needed bw sides
https://www.youtube.com/shorts/tPZNof45dQ8
D. Fast feet drill; 20 seconds max reps x4; rest as needed
https://www.youtube.com/shorts/z_C5s9of5hU

Done

E. Hang power clean and push jerk; 3 reps on the min x15 min (increase load per set building to about 8,5-9/10 RPE)

35,40,45,50,55

60,65,70,75,80

80,80,85,85,90

+
rower;
8 pulls to establish fastest 500m pace
rest 90 seconds
x5 attempts

1:37

1:35

1:36

1:35

1:34

Had a long hard riding lesson yesterday.  Holding up much better with the new saddle.  My low back is still getting tight but more like just hard working muscle and evenly balanced.  All the plyo work went well and felt doable. Super fun to clean and jerk :).  Thanks!